JK vs BigRed
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Since I did cardio last night, today's short session turned in to arms and abs.<br><br>
Row 500m in 1.33min<br>
Pull-ups 10, 10, 8<br>
Close grip bench 10x60kg x 3 sets each superset with close grip chin-ups of 12 reps<br>
DB seated bicep curls - 3 sets of 6x20kg per side each superset with dips 15 reps<br>
Rows 500m in 1.31<br>
EZ bar curls - 3 sets of 10x37kg each superset with tricep rope push downs 12,12, 15 reps at 56kg<br>
Abs - circuit of medicine ball crunches, medicine ball twists, leg drops, prone holds for 1min of each. 3 times through. -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="397954" data-time="1382085098">
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<p>And that is what I did. But tonight. Kids in bed by 7 so shot out for a bit of extra exercise for the day. Didn't go to the stairs pictured above but the ones at a local beach about 5mins jog away. Will get some pics next time as didn't take the phone tonight but counted out 145 steps from the beach up and then there is about 50m of steep concrete path winding up to the top.<br><br>
First 3 times I did it were 1 by 1 and just the stairs. No rest. Just the jog back down the stairs.<br>
Next 3 times were 2 by 2 and it actually got easier as I did them, prob due to getting use to the distance. One annoying thing is that there is a very inviting park bench just before then end of the steps. Gotta just charge past it.<br>
Final 4 efforts were steps 2 by 2 again plus the extra 50m sprint to the top. This was hard. Almost spewed twice. Went a bit hard.<br><br>
Couple mins rest and jogged home. Enjoyed it. Will time and get pics next time.</p>
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<p>Great to see this, well done. TR, what's up with your hill running? Any others going to do some?</p>
<p>On my hill, there is a covered pagoda with benches at the top, I never even think about it. Are you running or hiking these? I hike mine. I have spewed before if I go too hard, and often get the stitch if I'm not careful about the eating beforehand. To make it harder you can increase the speed down which means less recovery time. What's your HB at the top? I'm always >200 by the end.</p>
<p> :good1:</p> -
<p>I'm running them, well working up to it and trying to be as explosive as possible the whole way up. Single steps make it difficult to run as steps are quite short so you are kind of doing a triple pace shuffle or something with lots and lots of little step. But two by two was good, can really give it heaps. Was a struggle tho once off the steps and then trying to sprint up the path section.</p>
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<p>This was very much a preliminary effort though. Next time I go I will take the cell for some pics and make sure I time my runs and also check heart beat.</p> -
<p>Another week of full body planned plus 2 days low intensity cardio and abs. Will also do some stairs again later in the week when time permits. May also change up Fridays workout to exclude arms and then do another arms assault on the saturday and really enjoyed that and my arms did too I think as still a bit sore this morning.</p>
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<p>Today's workout (working sets only) was:</p>
<p> </p>
<p>Incline BB - 10x50kg, 10x60, 10x60</p>
<p>Machine flies - 12x60kg, 12x66</p>
<p>Squats - 8x90kg, 8x90, 8x90, 15x60 (knee still giving me grief)</p>
<p>T-bar rows - 10x50kg, 10x60kg</p>
<p>CG pull downs - 12x54kg, 12x60kg</p>
<p>Seated OHP (smith) - 8x40kg, 10x35, 12x30 each superset with 10x15kg front plate raises</p>
<p>Skullcrushers - 10x29.5kg, 10x29.5</p>
<p>Preacher curls - 10x29.5kg, 10x29.5</p> -
<p>good stuff bro, those T-bar rows are primo aye.</p>
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<p>You might be able to find a spot to do some dips etc on that set of stairs. Is there a playground nearby? You could go all street training Kali Muscle styles!!</p> -
<p>Looking at those pics again you could also do chins from under the stairs. Just watch your fingers! hmmm people might think you are an upskirt perv too! can that idea ha ha</p>
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<p>Tuesday so cardio and abs.....ho hum!</p>
<p> </p>
<p>Cardio was 30mins on the cross trainer at varied pace</p>
<p> </p>
<p>Then more stretching for the knee and foam roller etc</p>
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<p>Abs was 15mins of decline crunches with and without weights, decline medicine ball twists, various variations of hanging leg raises.</p>
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<p> </p>
<p>Low carb day too so even more to look forward to!</p> -
<p>So today was another full body day. Was a bit flat to be honest as working hard at the moment. Knees not 100% either. Didnt feel right during front squats so didnt push myself as much as I wanted. Warmup was 1000m row</p>
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<p>Pullups - 10, 8, 8</p>
<p>Seated row -10x60kg, 12x54</p>
<p>Front squats - 8x60kg, 6x70, 5x70</p>
<p>Leg press - 15x160kg, 20x160, 15x160 (kept it light due to knee)</p>
<p>Weighted dips (+28kg) - 10, 8 superset with cable crossovers - 12x20kg per side</p>
<p>Shrugs - 15x70kg per side, 12x80</p>
<p>Face pulls - 12x38kg, 12x38</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x170</p>
<p>Incline DB Curls - 12x15kg/side, 12x15</p>
<p>Tricep pushdowns - 12x50kg, 12x56</p>
<p>(working sets only)</p> -
<p>Cardio, abs and weekly weigh in today.</p>
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<p>Cardio was 30mins of hills on the cross trainer - gave it heaps. Sweated hard.</p>
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<p>Then did my weekly check in and was good news with my weight actually slightly up (76.9kg) but body fat down in both weight and %. Only electronic scales so not super precise on the body fat % but I check in every thursday now and it's all going in the right direction. Also did some measurements as it had been a long time (about 6months) since I had done last and I was about 2cm down in each of chest, waist and hips so all signs that the fat is coming off.</p>
<p>Rest of workout was stretching and foam roller for my legs and then abs which was a circuit of 20xswiss ball crunches, 20xleg drops, 40xmountain climbers - three times through. Good burn</p> -
<p>Good stuff JK. ha ha I'm scared to check my body fat % - especially as I didn't get it measured when I was fatter! </p>
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<p>Do you reckon the increased cardio (stair training etc) is giving your knees issues? You are doing heaps of stretching and rolling out so it shouldn't be a flexibility problem... getting enough rest??</p> -
<p>Bro you are hardcore - I go to bed at a similar time but I'm doing well to be up at 6.30am! plus I train in the evening rather than the morning. Getting enough rest can be bloody tough, and you've got nippers too!!</p>
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<p>Strange but true.....a friday workout without hitting the guns. Gonna do them tomorrow for 40mins while daughter has ballet. Cant wait.</p>
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<p>Todays workout started with 10mins on the bike to warmup proper</p>
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<p>Deadlifts - 10x70kg, 8x110, 6x140, 6x140, 3x160, 10x110</p>
<p>Hamstring curls - 12x42kg, 10x48</p>
<p>DB Bench - 10x30kg, 8x35, 8x35</p>
<p>Decline flies -15x15kg</p>
<p>Lat pulldowns - 12x48kg, 12x54, 10x60</p>
<p>Upright rows - 12x44kg, 10x44</p>
<p>1 arm DB rows - 8x35kg, 10x35</p>
<p>Seated OHP - 12x20kg, 10x22.5, 10x22.5 each superset with 12x7.5kg per side DB raises.</p>
<p> </p>
<p>May go run stairs this evening if its fine.</p> -
<p>Shot bro, nice work on the DB bench. That is some good weight to be throwing around at your bodyweight. Monster!!</p>
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Despite it being a bit wet I still got out after dinner to run the stairs about 3mis jog from home. Took a couple of pics today to give some perspective of them. <br><br>
First pic is of most the stairs (last sections just out of view) taken from the bottom. <br><img src="http://iforce.co.nz/I/zfrj5kja.4sv.jpg" alt="zfrj5kja.4sv.jpg"><br><br>
The next pic is of most of the path section at the top looking back down from almost the top. It's steeper than it looks in the pics but not overly long. Bit slippery tonight due to the weather.<br><img src="http://iforce.co.nz/I/1fiov43d.vys.jpg" alt="1fiov43d.vys.jpg"><br><br>
Tonight I focused on the stair section and did 3 runs of 1 by 1 and then 7 of 2 by 2 with the only break being the return back down. I was going up pretty much as fast as I could for the last 5 goes and the fastest I could do the stair section in was aprox 22seconds. Doesn't take long but it's dam intense. <br><br>
Finished with a jog along the beach and then home.<br><br>
And also a pic looking out from the beach at the bottom. This is just south of takapuna beach. Poor quality pics sorry as its blackberry and low light conditions. <br><br><img src="http://iforce.co.nz/I/xjxzqc0s.yai.jpg" alt="xjxzqc0s.yai.jpg"> -
All out arms assault this morning rather than usual abs and cardio. Lots of supersets, dropsets and variations in rep ranges and weights.<br><br>
Started with 1k row and then did as follows:<br>
Close grip bench - superset with narrow grip chins - 4 sets of each<br>
1min row - 362m<br>
Heavy EZ bar curls superset w OH tricep ext (4sets)<br>
1 min row - 341m<br>
Heavy hammer curls superset with dips (3sets)<br>
Lighter hammer curls superset with tricep kickbacks (2 sets)<br><br>
Only had 35min but arms felt buggered. Should be feeling it tomorrow -
Went and ran the big wooden stairs (see pst #1149) tonight, all 280 of the barstards. So much harder than my local. <br><br>
Started with a 1 by 1 and then half ay thru another but 280stairs in singles takes forever so transitioned to 2 by 2 half way thru my 2nd. Did another 6 runs of 2 by 2 and on two attempts I had to walk the last few stairs. It was tough.<br><br>
Had a whole lot of Asian tourist turnup and start dominating the stairs for photos so found a ledge just above knee height in one of the old gun emplacements there and banged out 50box jumps in sets of 20, 15 and 15. Light jog to finish. Buggered! -
<p>Good job, they bugger ya alright! Great to see you doing so many reps so early into this. You will get massive benefits after a few months, you'll be running everywhere!</p>
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<p>I timed myself sprinting up my set of stairs-31 secs, maybe 29 is possible total max. Maybe my steps are longer or something (I'm 185cm, and striding them 2 by 2 is the limit of my reach). I don't usually run them. No break, then run down for 1:30-2 minutes per rep (fastest time for 10 is 16:45 or so). I'm still about that speed now. I might have to go back to the 300+ step place myself, I used to do them for over an hour.</p>
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<p>I'd be interested to know your time for 10 reps, no breaks.</p>
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<p>I also think you can push on later as you get used to this-30 minutes non stop, then 1 hour non stop.</p>
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<p>A week off for me-had a slight cold (too many late nights), and it's developing into earache.</p> -
<p>No training today due to work commitments (yep on labour day grrrr) but back on it tomorrow. Means this week will be weights Tues, Weds and Friday with cardio Thurs and maybe Friday night or Saturday. Weds will be legs and Tues and Fri upper body.</p>
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<p>Also gonna try something a bit different this week to try promote some growth in these arms.</p>
